BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Tempo Front Squats Tempo = 3-second negative, 0-second pause at the bottom, and 1-second standing (contraction) portion * Rest as needed between sets * 10 sets 3 Tempo Front Squat (60-70%) Tempo = 3 sec down/no pause/1 sec up/no pause (30X0) -rest 60-90 between sets- Komodo Dragon (Time) (RX’d) 5 Rounds 20/15 Calorie Air Bike 20 Kettlebell Swings (53/35) (Scale) 5 Rounds 12/10 Calorie Air Bike 12 Russian Kettlebell Swings (light) Target time: 12-14 minutes Time cap: 16 minutes Fitness (No Measure) Teams of 2 6 rounds each/ 12 rounds total P1: 500/400m ski P2: AMRAP of 10 dbl DB deadlifts 70’s/53’s 10 GHD situps/ ab mat situps ** Switch when P1 has completed the ski. One round is complete when both partners complete both the ski and the AMRAP. Goal to complete the ski is sub 2:30 each round. Goal...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Fitness / Performance Two Worlds (2 Rounds for time) (RX’d) 2 sets 5 rounds 1 Rope Climb (Or 6 Strict Pull Ups) 50ft Single Dumbbell Walking Lunge (50/35) -Rest 5:00 between sets- Scale 2 sets 5 rounds 2 Zombie Climbs 50ft Walking Lunge Rest 5 minutes between sets Target time each set: 4-6 minutes Time cap each set: 7 minutes Recovery Workout (Checkmark) Fartlek Run or Trail Run or Hike 45-60 Minutes *Mostly easy run, preferably outside. On the hills, push a harder pace. On the flats and downhills, run easy Zone 2. Walk after the hills if you need to get your heart rate back down.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Two Worlds (2 Rounds for time) Freedom (RX’d) 2 sets 5 rounds 1 Rope Climb (Or 6 Strict Pull Ups) 50ft Single Dumbbell Walking Lunge (50/35) -Rest 5:00 between sets- (KG Conv 22.5/15) Independence 2 sets 5 rounds 1 Rope Climb 50ft Dumbbell Walking Lunge (35/25) Rest 5 minutes between sets (KG Conv 15/10) Liberty 2 sets 5 rounds 2 Zombie Climbs 50ft Walking Lunge Rest 5 minutes between sets Target time each set: 4-6 minutes Time cap each set: 7 minutes Workout Option 2 Recovery Workout (Checkmark) Fartlek Run or Trail Run or Hike 45-60 Minutes *Mostly easy run, preferably outside. On the hills, push a harder pace. On the flats and downhills, run easy Zone 2. Walk after the hills if you need to get your heart rate back down.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE 4.40 Challenge Workout #2 (AMRAP – Rounds and Reps) ( RX’d) Teams of 2 AMRAP 40 Minutes 400m Run 40 Burpees 400m Run 40 Air Squat 400m Run 40 Push Up All reps are done together. Move on to the next station after both partners complete the previous one. If unable to run, sub a 1000/800m Row, shared between partners. Scoring: Run option: every 10m = 1 rep (40 total per run) Row option: every 25/20m = 1 rep (40 total per row) Scale Teams of 2 30:00 AMRAP 400m Run 40 Up Downs 400m Run 40 Air Squat 400m Run 40 Elevated Push Ups No Target Score, Just Move and Have Fun. Strength/Accessory BLK LBL Mini-Pump – Glutes and Core (AMRAP – Reps) 3 rounds: 10 Weighted Hip Thrust @ moderate weight -rest 30 seconds- 10 Kneeling Banded Hip Extension @...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up 2. Workout Prep 2 sets (with partner) 100m Run (at workout pace) 3 Synchro Burpees Workout 4.40 Challenge Workout #2 Option 1 (AMRAP – Rounds and Reps) Freedom (RX’d) Teams of 2 44:00 AMRAP 800m Run (together) 40 Synchro Burpees * If unable to run, sub a 2000/1700m Row, shared between partners. Scoring: every 100m Run or Row = 1 rep Independence No Change to Workout Liberty Teams of 2 30:00 AMRAP 400m Run (together) 20 Synchro Up Downs No Target Score, Just Move and Have Fun. 4.40 Challenge Workout #2 Option 2 (AMRAP – Rounds and Reps) Freedom (RX’d) Teams of 2 AMRAP 40 Minutes 400m Run 40 Burpees 400m Run 40 Air Squat 400m Run 40 Push Up All reps are done together. Move on to the next station...Read more